Many people wonder how to lose weight effectively and avoid the yo-yo effect. While losing weight, it is worth to use proven and safe tips to help reduce your appetite. Find out which foods will help reduce your appetite and keep you feeling full for longer. Dieticians recommend remembering the 5 principles of safe and effective weight loss. Adhering to them will help you achieve your dream figure without risking your health and well-being.
Limit the amount of fat
Fat should not exceed 30% of the energy value of the diet. What does this mean? If the reduction diet assumes a daily intake of 1500 kcal, fats must not constitute more than 450 kcal throughout the day.
You can easily reduce the fat content of your diet by choosing products with reduced fat content. How to do this? Choose 0.5% milk instead of 3.2% and add natural yoghurt to your soup instead of cream. Did you know that one slice of yellow cheese can contain up to 5 grams of fat? Fatty yellow cheeses should be replaced by white cheese with reduced fat content.
Choose healthy fats containing the most valuable nutrients for your health, such as olive oil and linseed oil. Nuts, such as walnuts, are also a good source of fat. They provide the body with OMEGA-3 acids, vitamin E and other valuable nutrients.
Remember about dietary fibre
Dietary fibre is worth mentioning for many reasons, not only during weight loss. Fibre supports the correct functioning of the intestines and provides a feeling of satiety for a long time. Most fibre is found in whole-grain products and in vegetables and fruits (especially their skin).
How does fibre provide a long-lasting feeling of satiety and reduce appetite? Well, its effect starts already in the mouth, where the food is chewed. Products rich in fibre intensify chewing and increase saliva production. Studies have shown that longer chewing times make us feel fuller. In addition, fibre binds excess hydrochloric acid in the stomach, which relieves the feeling of hunger.
Everyone should consume a minimum of 25 grams of fibre per day, and in the case of a slimming diet, dieticians recommend even 30-40 grams.
Limit the number of simple carbohydrates
How do simple carbohydrates differ from complex carbohydrates? In simple terms, they are two types of fuel for our bodies. Consumption of simple carbohydrates has a rapid and rapid effect - the energy rise after consumption is felt very quickly, but ... this effect disappears just as quickly and rapidly. In the case of complex carbohydrates, the situation is different - the energy is released in the body gradually, so it lasts longer and does not disappear suddenly.
Most simple carbohydrates are found in sweet products such as jam, honey, chocolate and cakes. During weight loss, this type of product should be reduced or even completely eliminated. Dieticians recommend that you choose whole-grain products, which are an excellent source of complex carbohydrates and fibre.
Remember about vitamins and minerals
When losing weight, make sure that the body is supplied with the right amount of important vitamins and minerals. Otherwise, shortages of vitamins and minerals may occur, which will result in unpleasant ailments. Extreme deficiencies can have serious consequences for your health, so take care of a diet rich in vegetables and fruit. Below are examples of low-calorie fruit and vegetables
- green pepper
You can also help with food supplements. Remember to always read the composition carefully and choose products with the simplest possible composition, without unnecessary additives.
Choose products that help reduce appetite and increase metabolism
While losing weight, it is worth remembering about food products that accelerate metabolism. These include
- Ginger - has warming properties; thanks to gingerols it accelerates metabolism
- Chilli - the capsaicin contained in it helps to accelerate metabolism
- Green tea - supports fat metabolism and oxidation; helps to control body weight and reduce appetite
- White mulberry - contributes to maintaining the balance of carbohydrate metabolism in the body
- Cinnamon - it has a warming effect and accelerates fat burning
- Nettle - drinking an infusion of nettle accelerates metabolism